Name: Playbook - Nonstop Progress - Upper Body Gym Session
Uploaded: 2023-12-07T16:54:09.512Z
Duration: 45 min
Description: Upper Body Gym Session

Using a bar above the ground, pull yourself up until your chin is level with the bar. Repeat for the given amount reps.

Pull Ups

Start with two dumbbells in your hands. Bend over at the waist while keeping your back straight, and pull the weight up to your chest. Repeat for given amount of reps.

DB Bent Over Row

Start sitting down with two dumbbells. Raise them above your head and press up extending your arms until almost straight (do not lock your arms out at the top of the movement). Repeat for given amount of reps.

DB Seated Overhead Press

Start with a weighted ball and a wall. Chest pass the ball into the wall and catch it. Continuously do this for the given amount of reps.

Medicine Ball Chest Throw

Start in a push up position. Push up and explode bringing your hands off the ground. Repeat for the given amount of reps.

Plyo Push Ups

Strength & Power Circuit

Start in a sit up position with a weighted ball. Sit up while throwing the ball - all in one motion. Repeat continuously for given amount of reps.

Sit Up + Ball Throw

Start with a resistance cable and turn 90 degrees from it. With resistance applied, press the cable outwards preventing any rotation in your upper body. Repeat for given amount of reps.

Pallof Press

Start in a glute bridge and walk your legs out until your body is straight. Then walk your legs back up into a glute bridge. Repeat for given amount of reps.

Hamstring Walk Outs

Start with your foot in the handle of a light kettlebell weight. Lift and hold your leg with the kettlebell at 90 degrees. Hold this position for given amount of time on both legs.

Upper Body Gym Session

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